05.29.2008 - Matt

YMCA

Warmup cleans

(again, no rack so my first pull is always from the floor)

1. 5x Hang Cleans (increase weight as desired)

5 rounds

2.
a. 10x Overhead Squat
b. 10x pull-up

3 rounds

(I went up in weight each time on the OHS, starting with a bodybar, then the bar by itself, then with 10 lbs on each side, concentrating on slow movements and balance)

3. Rowing Machine

30 seconds on - 30 seconds rest for 10 minutes

the 30 seconds on should be tough... all pulls (besides the initial ones to get geing) should be over 1200 cal/hr even through the 10th set... I had probably 65% of my pulls over 1300 and maybe 35% over 1400

Easy bike ride for cool-down, stretch

Abs:

Bicycles, do 10, then count to 6 at the same rate you counted to 10 for the bicycles... 10 rounds nonstop.

2 rounds, rest as needed between rounds.

(Similar concept to Tabata, where you are giving yourself less rest time than work time each set)